Bell House Fitness – CrossFit

Warm Up (No Measure)

1. Movement Prep/Activation

3 sets:

10 PVC Pipe pass-throughs

10 PVC Around the Worlds (left and right)

-into-

3 sets:

:30 Jump Rope

5 Snatch Grip Deadlifts (empty bar)

4 Hang Muscle Snatches (empty bar)

3 Power Snatches (empty bar)

5 Roll and Reach

2. Workout Prep

2 sets:

10 Double Unders

2 Power Snatch (build-in weight)

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#
Freedom (RX’d)

10:00 Amrap

30 Double Unders

15 Power Snatch (75/55)

(KG Conv: 34/25)

Independence

10:00 Amrap

30 Double Unders

15 Power Snatch (55/45)

(KG Conv: 25/20)

Liberty

10:00 Amrap

30 Single Unders

14 Alternating Dumbbell Snatch (light)

Target number of Rounds: 7+ rounds

Minimum number of Rounds before scaling: 5 rounds

Mayhem Mini-Pump –Arms and Shoulders (Checkmark)

4 Rounds

10 Barbell Curls @ moderate weight – maintain quality

10 Standing KB Crush Grip French Press @ moderate weight – maintain quality

-Rest 2 min b/t rounds-

Mobility (No Measure)

1 min seal pose

1 min bicep stretch on wall

1 min tricep lacrosse ball smash (each side)

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